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[quote=Jeff Kilinski;738299]Life's been getting in the way of Crossfitting. Between travel, snow, traveling in the snow, I've missed a few days.

Thursday,
Push Press 2-2-2-2, 115#, 125, 135, 145

Air Force WOD, 65# 13:42 One of the worse WODs around.

Jeff[/quote]

Jeff,

What does the Air Force WOD consist of (just out of morbid curiosity)?

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[QUOTE=Stephen R. Lampl;738574]Jeff,

What does the Air Force WOD consist of (just out of morbid curiosity)?[/QUOTE]



WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.


People start to breakdown during the OH squats. It's not uncommon to get 4 burpees done only to get a couple of reps in then the clock hits the minute and you have to do four more burpess. The longer you take, the more burpees you have to do.

Nobody had fun with this one.

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[B]2-12-10[/B]
And here I was talking smack about the weather...it's snowing here in southern GA and word on the street is that we're looking at +/- 3". Great. That means the entire state will be shut down in all cardinal directions. Sigh. And you know these fools can't drive in it either.
OK. In a hurry today so after 1600 m on the C2 I knocked this WOD out in about [B]16:18.3[/B]

7 RFT of:
7x#75 HPC
7xButterfly Abmat situps
7xFlutterkicks (4 count)
7xKnees to Elbows
Since I'm very nearly OCD about these types of things I actually did eight reps of each in the last round so my total for each exercise would equal 50.

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[QUOTE=Jeff Kilinski;738659]WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.


People start to breakdown during the OH squats. It's not uncommon to get 4 burpees done only to get a couple of reps in then the clock hits the minute and you have to do four more burpess. The longer you take, the more burpees you have to do.

Nobody had fun with this one.[/QUOTE]

Yeah, that sounds like a rotten sandwich. Just sayin'.

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[I][B]100212 FRIDAY - - CrossFit Sonora[/B][/I]

[B][I]Warm-up:[/I][/B]
Row 500m - easy pace: 2:05
Run 800m. New shoes felt wonderful - - nice to have knees not hurting.
Wrist, forearm, and arm circles / shoulder pass throughs
Comprehensive stretch series for posterior chain

[I][B]WOD - - For Time:[/B][/I]
[I][B]x40 Reps of...[/B]
-Hanging Power Cleans #75/45
-Front Squat
-Press anyway overhead
-Back Squat
-Press anyway overhead[/I]
[I]You may lower the bar to rest but if it touches the ground at anytime 10 burpee penalty!! for each occasion.[/I]
[I]---------------------------------------------------------------------------------[/I]
Used 55#. Out of shape and winded enough I had to drop to 45# partway through. Set the bar down once to rest.
[B]Time: 17:49 [/B]including 10 burpee penalty.

Ended up with a "Fran cough" after this one!

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completed part of the 100211.

5RFT: 500 m row, 135# power clean-12 reps, 95# thrusters-15 reps.

Scaled this to 95# cleans and lifted from shin level. Thruster were done using a 2 foot bench to guage depth of decent on thruster.

I only got in 3 rounds before running out of time. 26:03. This was a gasser.

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[QUOTE=Stephen R. Lampl;738761][I][B]100212 FRIDAY - - CrossFit Sonora[/B][/I]

[I][B]WOD - - For Time:[/B][/I]
[I][B]x40 Reps of...[/B]
-Hanging Power Cleans #75/45
-Front Squat
-Press anyway overhead
-Back Squat
-Press anyway overhead[/I]
[I]You may lower the bar to rest but if it touches the ground at anytime 10 burpee penalty!! for each occasion.[/I]
[I]---------------------------------------------------------------------------------[/I]
Used 55#. Out of shape and winded enough I had to drop to 45# partway through. Set the bar down once to rest.
[B]Time: 17:49 [/B]including 10 burpee penalty.

Ended up with a "Fran cough" after this one![/QUOTE]

Nice work, Steve

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2/12/10: REST

2/13/10:

WARMUP—
Stretch
Bike
10x85 rear squat
20 pushups

STRENGTH—
Power Snatch + Overhead Squat (@65% Snatch 1RM)
3x85, 3x85, 3x85, 3x85, 3x85
Bench Press (every minute on the minute)
2x155, 2x165, 2x175, 2x185, 2x195, 2x205, 2x215, 2x225, 1x230

QUICK WOD/CASH-OUT—
21, 15, 9
Box Jumps (20")
Ball Slams (25 lb)

5:06

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2/12 CFC WU
Snatch work 5@105# 5@115 5@125 after that my form was out the window
one more thing to work on

WOD AMRAP 20:00
10 thrusters @ 65#
10 ring dips 10 rounds and 5 thrusters

2/13
CFCWU - pushups
15 SDLHP @ 75#
15 Pushup
30 24" Box Jump
15 SDLHP
15 Pushup
20 Box Jump
15 SDLHP
15 Pushup
10 Box Jump 7:00

row 500m 2:07
row 750m 3:12
row 1000m 4:10

m/55/173# CrossFit Chesterton

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Thank you, John J. !! It just feels [B][I]good[/I][/B] to be doing this again.........
[I][B]
100213 SATURDAY

[/B][/I][B]CrossFit Sonora's tribute to the Sac-Town CrossFit Affiliate Throwdown
[/B]We weren't able to send our team or spectators up there today, so we did the same WODs and finished up with a BBQ afterwards.

[I][B]Warm-up:
[/B][/I]400m row
2 minutes or so of jump rope singles/DU attempts
CFWU modified

[I][B]WOD #1 with 12:00 time limit:
3 max rep thrusters
Max set of Double Unders
(Three attempts allowed for each)
[/B][/I]Score: 115# thrusters / 3 DUs
-------------------------------------------------------------
[I][B]WOD #2 with 3 rounds for max reps:
45 sec GHD Sit-ups
15 sec rest
45 sec Clean and Jerk 135#/85# (scaled to 68#)
15 sec rest
45 sec burpees + vertical leap 104"/96"
15 sec rest
45 sec C2B pull-ups (scaled to chin-over bar)
[/B][/I][I][B]15 sec rest
[/B][/I]Score:
Rd 1): 6, 9, 4, 5
Rd 2): 11,10, 2, 2
Rd 3): 5, 7, 3, 5
[B]Total score- both WODS: 187[/B]
[I]Mine was the lowest score of all ten of us doing the workout! I attribute this to basically being at square one and starting my CF programming all over again. Very happy with the max rep thruster weight of 115# for having been away for so long.....[/I]